Histamine Intolerance GuideUpdated 4 hours ago

It’s incredible knowing how many symptoms are associated with high histamine. Once you realize this, it’s actually a relief as you now understand how they are all connected. More importantly, you understand that you’re not falling apart - it’s just that you may have high amounts of histamine flowing throughout your body.

Are you feeling uncomfortable or have ongoing health issues like these?

• Skin problems like itching, rashes, eczema
• Irregular and/or painful periods
• Runny nose, sneezing, nosebleeds, red face
• Bloating, excessive gas, abdominal cramping
• Constant nausea
• Food intolerances and sensitivities
• Allergic asthma, difficulty breathing
• Motion sickness (boat, car, amusement park)
• Dizziness
• Anxiousness
• Headaches or migraines
• Difficulty falling asleep
• Pregnancy complications
• Acid reflux, stomach and digestive problems
• Heart palpitations

If you’re experiencing a few of these, you may be dealing with what is called Histamine Intolerance.

The most common way people experience histamine intolerance is by absorbing high amounts of histamine from their digestive tract. This absorbed histamine then gets into the bloodstream and flows everywhere, leading to a plethora of symptoms.

What is Histamine Intolerance?

Histamine is a natural compound produced and heavily utilized by your body. Histamine intolerance happens when your body has more histamine than it needs, leading to excess histamine symptoms.

Causes of Histamine Intolerance

• Weak digestion
• Inflamed intestines
• Bacterial infections (gut especially)
• Eating things that harm your gut, such as processed food
• Food allergies and food intolerances (gluten and cow dairy especially)
• Microbiome imbalance
• Nutrient deficiencies
• Overactive immune system
• Weakened adrenals (low cortisol)
• Chronic viral infections
• Mold exposures
• Fragrances
• Mentally stressed
• Overtraining and high amounts of exercise
• High estrogen levels
• Genetics

The Genetic Connection to Histamine Intolerance

There are two main genes associated with histamine intolerance: DAO and HNMT. When these genes don’t perform, histamine levels stay high. A gene that is unable to perform at its best is what we call a Dirty Gene.

A dirty gene gets dirty in a few ways:

• by working too hard (you’re giving it too much work)
• does not have the nutrients needed to function (vitamins and minerals)
• a genetic variation is present • all of the above

How to Clean Your Dirty Genes

If there are three main ways to dirty your genes, then there are realistically three ways to clean your genes:

• Slow down. Reduce the workload the gene needs to do.
• Avoid. Limit the exposure to things which reduce the gene's function.
• Nurture. Increase the exposure to things that enhance its function.

Slow Down

• Emotional and mental stress. Triggers the production and release of histamine.

• Be mindful of overexercising. While regular physical activity is beneficial, overexercising leads to increased histamine release.


• High-histamine foods, such as leftovers, fermented and aged foods such as alcohol and aged meats and cheeses, kombucha, condiments, and sauces are best avoided as they can exacerbate histamine issues.


• Caffeinated drinks. Such as coffee, energy drinks, and tea can increase histamine release.


• Processed, sugary foods and beverages such as sodas, fast food, junk food, and lunch meats not only offer little nutritional value but can also trigger histamine release.


• Excessive amounts of proteins. Can lead to higher histamine levels.

Emotional and mental stress triggers the production and release of histamine.

Avoid

• Test for and avoid allergens. This includes both environmental allergens and those from your diet. Identifying and eliminating these triggers can significantly reduce histamine reactions.


• Harmful substances, such as cigarette smoke and excessive alcohol consumption, are detrimental and can worsen histamine-related conditions.

• Fragrances can trigger mast cell activation, so reduce exposure to scented dryer sheets, cologne, perfume, scented candles.


• Low smoke point oils, such as seed and vegetable oils, get damaged quickly by heat and trigger increased aldehydes. High aldehyde exposure reduces your ability to break down histamine. Use avocado oil or ghee.


• Mold is a major hidden trigger of histamine. Look everywhere for this. If it smells musty and the humidity is high, then there is mold.


• WiFi, Bluetooth, and cellular may be impossible to avoid, but you can still limit exposure at night. Ensure each of these are switched off while you are sleeping, and don’t use wireless headphones or earbuds.

• Nurture

  • Eat nutritious and fresh foods. This not only provides your body with the necessary nutrients for your enzymes that break down histamine to properly work but also helps in preventing various diseases.


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  • Adequately hydrate. To support overall bodily functions, including the metabolism of histamine.


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  • Implement stress-reduction techniques. Such as meditation, yoga, gardening, community, nature, or deep breathing exercises. Stress worsens histamine intolerance symptoms, so managing it effectively is crucial.


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  • Ensure adequate sleep. As poor sleep can exacerbate inflammation and histamine intolerance symptoms.


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  • Participate in regular light to moderate physical activity. For overall health and well-being, finding the perfect balance for you.


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  • Work with a healthcare provider or a registered dietitian. To tailor dietary and lifestyle changes to your specific needs, especially if you have underlying health conditions. 


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  • Incorporate supportive supplements as needed.^†

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